I’ve been using and enjoying the simplicity of EGYM for a few months now. I like that it adjusts my workouts based on strength tests, logs everything, and the machines are ready and adjusted for me as I sit down.
Unfortunately they don’t have a YMCA in Portugal. I’ll be there for a while and need to start doing all this manually. Recommendations?
I’d probably try to just take an inventory of the equipment in the new gym, then design a workout from scratch that emphasizes alternating days between muscle groups. You won’t always find a 1:1 machine equivalent from most gyms to the next.
Yeah, the thing is, I really don’t know all this stuff about muscle groups and ideal weights and whatever. That’s why I liked EGYM – I didn’t have to learn anything.
I guess I could get a trainer, but, ugh.
This program is a good starting point. This provides a good foundation for future training and general fitness: https://startingstrength.com/get-started
I could probably find a pdf of the book if you’re interested.
Thanks! Question though:
Won’t that result in uneven training? A big part of my motive here is to reduce back spasms caused by uneven muscle development.
But yeah I’d be curious to learn more.
You can always supplement with core exercises like planks, side planks, and hollow holds. However one of the main benefits of compound lifts is that they tend to work the core.
I have problems with back spasms and general stiffness as well and the physiotherapist told me the best way to avoid this was to strengthen the core; that is the deep abdominal muscles along with the lower back. He recommended me a small, at home routine that I could pass along to you if you like.
Yeah, that would be helpful. I’ve also been told that a stronger core will help avoid spasms.
One of the machines I’ve been using is where you sit forward and push back against a weighted resistance at your back.
I have noticed after doing it for a while that I don’t fatigue as quickly sitting at a stool without a back.